Is it Good to Have a Sauna Before Bed?
Sleep is one of the most important factors contributing to overall health. Lack of sleep can cause a myriad of symptoms and chronic or prolonged lack of sleep can have detrimental effects on your health.
Luckily, According to a global study involving over 400 sauna users, an impressive 83% reported experiencing a positive influence on the quality of their sleep. This means a daily sauna session can be a great way to improve sleep quality and make it easier to fall asleep.
What are the Effects of Lack of Sleep?
Lack of sleep can have detrimental effects on our overall well-being.
When we don’t get enough rest, our cognitive functions can be compromised, leading to difficulties with concentration, memory, and decision-making.
Additionally, chronic sleep deprivation can weaken our immune system, making us more susceptible to illnesses.
Sleep deprivation can also impact our emotional state. It can increase irritability, mood swings, and even depression.
Adding a sauna session into your nightly routine can be an effective way to fall asleep faster and improve sleep quality.
Five proven ways a sauna can help you get a better night’s sleep
You might be surprised by the number of reasons why relaxing in a sauna can help you sleep better.
Here’s a quick overview of how a sauna can help you improve sleep:
It relieves pain
One of the primary benefits of a sauna session is its ability to alleviate pain. Whether you suffer from muscle soreness or joint discomfort, the heat from the sauna can help soothe your body, promoting relaxation and potentially reducing pain that might interfere with your ability to sleep well.
Decrease stress
Stress is a common reason many people struggle with sleep. Relaxing in a sauna can help reduce stress because it encourages your body to release endorphins—chemicals that naturally boost your mood. When your stress levels go down, it becomes easier for your mind and body to wind down, making it simpler to fall asleep and enjoy a good night’s rest.
Lower blood pressure
Sauna sessions cause vasodilation, which leads to increased blood flow and temporarily lowers blood pressure. By promoting better circulation throughout your body, a sauna session can create a state of relaxation, enhancing your ability to fall asleep easily.
Lowers Body Temperature
Your body’s circadian rhythm requires your body temperature to drop about 2 degrees F in order to fall asleep and stay asleep. Raising your body temperature in the sauna triggers your body to work hard to cool itself down. Your body ends up overcorrecting and cooling itself past your normal body temperature. Achieving the lower body temperature takes a little bit of time, so it’s recommended to use the sauna 1-2 hours before bed to make sure you’re ready for sleep when you’re body has overshot on cooling.
Increased melatonin production
Heat exposure in the sauna can boost melatonin production and help people fall asleep faster. This can also lead to deeper, more restorative sleep overall. Spending time in the sauna can help you relax both mentally and physically, as heat boosts muscle relaxation and reduces tension in the body.
Remember – It is Not Safe to Fall Asleep in the Sauna
Falling asleep in a sauna might sound relaxing, but it is very dangerous. The recommended time for sauna sessions is typically around 20 minutes. Prolonged exposure to high temperatures in a sauna can lead to overheating, dehydration, and other heat-related issues that can be harmful.
The Perfect Nighttime Routine With a Sauna
Having a nighttime routine can help sleep, especially one that minimizes screens and blue lights. A sauna session is a great activity to build your nighttime routine around. Leave your phone outside and read a book or focus on breathing. Just the routine of going in the sauna before bed can help with sleep in addition to the benefits of the heat. Be mindful not to spend excessive time in the sauna, as prolonged exposure can be harmful. Listen to your body and adjust your session accordingly.
Is it better to sauna in the morning or night?
A sauna session in the morning is the best way to start your day as it can make you more awake and improve your focus. In the night, it will eliminate your day’s fatigue, reduce stress levels, and improve sleep.
How long before bed should I sauna?
While taking a sauna before bed can have its advantages, timing is crucial. It is recommended to allow ample time between your sauna session and sleep to ensure your body temperature has returned to normal. Around 1-2 hours is generally a good timeframe to ensure your body has cooled down sufficiently before bedtime.
Tips for Maximizing the Benefits of Sauna Before Sleep
Adding sauna sessions to your pre-sleep routine can offer a multitude of benefits beyond just relaxation. The heat from the sauna can help relax your muscles, reduce stress, and promote a sense of overall well-being. To enhance these benefits, consider incorporating a few additional steps into your sauna ritual.
- Stay hydrated: It’s important to drink plenty of water before and after your sauna session to replenish fluids lost through sweating.
- Avoid alcohol and heavy meals: Consuming alcohol or indulging in heavy meals close to bedtime can interfere with the quality of your sleep. It’s best to avoid these before hitting the sauna.
- Set the mood: Creating a relaxing ambiance in your bedroom, such as dimming the lights and playing calming music, can complement the benefits of your sauna session, setting the stage for a tranquil sleep experience.
- Listen to your body: Pay attention to how your body reacts to sauna sessions before bed. If you experience any discomfort or disrupted sleep patterns, experiment with different durations, temperature, or timing. It may be better to explore alternative methods of relaxation
